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Nutrition and Supplements for Reducing Stress

Does anyone want to answer this question? What do you crave when you are stressed? Is it a big nice green fresh organic salad? Heck no, it is chocolate or something salty like potato chips, right? We crave those because they boost serotonin our happy neurotransmitter. However, the effects only last a short period of time and then we crave them again. So, what should you be eating? Today in part 4 of this 5 part series, I want to discuss nutrition and supplements for reducing stress.

Nutrition

Start your day with a protein-rich breakfast. Protein contains amino acids which fuel neurotransmitter production to make you feel good and also help to balance your blood sugar). This will also help your adrenal function. A donut and coffee with carbs, sugar, and caffeine are the worse breakfast you could have.

Incorporate healthy fats like: avocados, seeds, nuts, olive oil, and coconut oil to again fuel your brain which is made out of fat. Fats are building blocks for hormone production.

Reduce caffeine and alcohol which rob your body of nutrients.

In general, eat organic when you can. Choose organic especially for thin-skinned vegetables and fruits that herbicides and pesticides can penetrate into. Visit the Environmental Working Group website for a list of Dirty Dozen foods that you should also purchase organic. Consuming these toxins only adds to stress on your body which is not something you need if you are trying to reduce stress.

Supplementation

Many nutrients are unfortunately depleted by stress and thus need to be replaced to help our bodies handle that stress. Caffeine, alcohol, and various medications also deplete these nutrients.

Magnesium is the most soothing calming mineral and one of the first nutrients depleted by stress. Magnesium can help to relax the mind in order to sleep, the bowels to reduce constipation, the nerves and blood vessels to help lower blood pressure and reduce headaches. Severe deficiency can lead to anxiety, panic attacks, depression, and muscle cramps. It’s extremely common to be low in and easy to supplement. Look for an amino acid chelated form like glycinate which has superior absorption.

B Vitamins like B6, B9, and B12 are extremely important for the adrenal glands. B6 specifically necessary to convert all amino acids to neurotransmitters like serotonin to make up feel good! Deficiency can cause neurologic, mental health symptoms like depression, irritability, insomnia, and confusion.

Remember how stress can increase blood glucose and lead to weight gain? Guess what can lower that? Omega 3s like fish oil. When selecting a fish oil product look for high potency EPA/DHA and verify the source of the oil comes from small fish like sardines and anchovies with less mercury. Verify the product is distilled from heavy metals and elect for the triglyceride form if possible.

Additionally, amino acids and herbs can also be very helpful to the body. Watch the upcoming, and final Part 5 in this series to learn more about them!

Learn more about the impact of stress on our hormones and how you can improve your body’s internal production of the hormones in Chapter 6of my book Your Longevity Blueprint.

In summary, are you feeling stressed, and want to learn about nutrition and supplements for reducing stress? Join us for this 5 part series where we will discuss the impact of stress. Watch my video now to learn more in part 4 of this series!